Wednesday, March 10, 2010

Tips for using your kale

Kale is one of the most nutricious of our dark leafy greens and a favorite of our co-op members. Here are some tips shared by other members:

Kale can be used in any recipe like spinach, but takes a little longer to cook. You may prefer to remove the tough stems.

You can also try it in a raw kale toss for maximum nutrition: just wash, tear into bite size pieces, and toss with a dressing of olive oil, liquid aminos, and a little minced garlic.  May even add a little sesame seed. 

Make your next smoothie a green smoothie by adding a few leaves. Good if you are looking to incorporate more greens to your diet.

Here's one of our family favorite recipes written by a former co-op member who moved out of state.

Italian Sausage Kale Soup


1 lb. Italian sausage

3/4 cup chopped onion

3 slices bacon, diced

1 1/4 teaspoon garlic, minced

4 cups chicken broth

2 large potatoes, cubed

2 cups kale, rinsed and julienned

1/3 cup heavy cream or milk


1. Preheat oven to 300 degrees F (150 degrees C).

2. Place sausage links on a sheet pan and bake for 15 to 20 minutes, or until done. Cut each link in half lengthwise, and then into 1/2 inch slices. Set aside for later.

3. In a quart saucepan over medium heat, saute the onions and the bacon for 10 minutes, or until onions are almost clear. Add the garlic and saute for one more minute. Add the chicken base OR bouillon, water and potatoes and bring to a simmer for 15 minutes. Add the kale, cream and reserved sausage, simmer for 5 more minutes and serve.